Hi Everyone!
Welcome new subscribers! Please check the Archives where I have the last 4 Newsletters listed for you http://www.ymlp.com/pubarchive.php?NutriFitness
Also in this newsletter :
- New :Sure Victory Bootcamp Pro Kit
- It's my Birthday!-1 Day Sale
- Bootcamp Workouts of the Week- Bodyweight Circuit
NEW:Sure Victory Bootcamp Pro Kit
It's my Birthday!! So I am having a 1 day sale ..
today only! (not yesterday and not tomorrow)
NO exceptions...Ends 11:30pm April 2. Guess my age and I'll throw in another bonus:)
Sure Victory Pro Bootcamp Kit ...Sure Victory Bootcamp book, 2 DVD's and print manual,Plus 7 Bonuses.Check it out. http://thefitnessbootcamp.com
regular price:67.00 today only: 59.95 (sale price will show upon checkout)
**Sale starts midnight April 2 to 11:30pm April 2
Here is a video sample
Ten 4-Minute Bodyweight Workouts
(copy and paste in your browser)
http://www.bubbleply.com/player.aspx?pid=C69C548E-834F-436B-941A-FB3AF1E2057E
Workout of the Week
Bodyweight Workout
Complete 3 exercises per circuit except for the last circuit you will complete 4 exercises. No rest within each circuit. Go from one exercise to the next and then rest at the end of each circuit.| Exercise | Manual-Notes (if any) | |||||||||||||||||||||
1. Lie on your side and lean up on your elbow. Place your top foot over your lower thigh. 2. Maintaining this position and raise your lower leg keeping it straight. 3. Repeat for the required number of repetitions and then repeat with the other leg. Trainer's comments: |
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1. Lay on your right side, resting your upper body weight on your elbow. Using your hand for balance, lift your left leg upward as high as is comfortably possible. 2. Hold for 5 seconds and slowly lower to starting position. 3. Repeat for the recommended repetitions and repeat with the other leg. Trainer's comments: |
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1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time. Trainer's comments: |
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1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc. 2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor. 3. Press until your hips are at full extension. 4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg. Trainer's comments: |
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1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: |
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1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: |
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Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds. Trainer's comments: |
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1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee. Trainer's comments: |
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1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments: |
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1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region. 2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground. 3) Pull body up towards bar until bar touches chest. 4) Return to start position. Trainer's comments: |
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1. Assume a stance with your feet parallel and shoulder width apart. 2. Explode up using one foot onto the box by pushing off the forward foot. Other leg should be driven up to help clear the box. 3. Land on opposite foot and repeat according to prescribed repetitions. Trainer's comments: |
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1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. 6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer's comments: |
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1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: |
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If you are looking for new workouts and want to see thousands of sample workouts just like the one above, make sure to visit Workoutpass today.
Thank you
Georgette Pann BS,CSN,CPT,LPTA
Author
Sure Victory Fitness Bootcamp Kit
Georgette Pann BS,LPTA,CPT,CSN http://thefitnessbootcamp.com
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